High Knee Pull For Tennis | Exercise 5.12

Dynamic Stretching · Book exercise 5.12

Lower-body dynamic stretch for flexibility and preparation of the glutes, hip flexors and hip adductors.

Exercise Video

Technique Photograph

Execution

Take a step and raise one knee toward the chest. Grasp the leg with both hands just below the knee, draw it toward the chest through a controlled range, hold for one second, release, step forward and repeat with the opposite leg.

Targeted Musculature

Glutes · Hip flexors (iliopsoas) · Hip adductors

Purpose

Prepare the lower body through controlled movement before tennis practice or conditioning.

Book Technique And Related Exercises

Raise each knee toward the chest while stepping forward, hold briefly, then switch legs. The book positions this as lower-body warm-up work for running and jumping.

Continue with: High Knee Pulls with Dorsi Flexion and Front Squat. These are related movements and progressions; choose them according to your training goal and ability. See the tennis conditioning book for the complete exercise guidance, and browse all dynamic stretches.

From the book: 5.12 High Knee Pull